Getting a good night’s sleep is one of the most important things you can do for your overall health and well-being. Yet, many of us struggle to get the sleep we need. Although sleep problems are common, there are some easy ways to improve the quality of your sleep.
Start with these simple tips.
Don’t have big meals at night
Avoid eating large meals when it’s late. Eating big meals and fatty or spicy foods can cause acidity and discomfort that can make it hard to sleep.
Have a light dinner, and finish eating at least 2-3 hours before bedtime.
Avoid caffeine and smoking, late in the day
Avoid large amounts of caffeine in the afternoon and evening. This includes coffee, black tea, soft drinks, and chocolate.
Caffeine is a stimulant and can keep you awake. Its effect can last up to several hours.
Similarly, smoking can prevent you from falling asleep, as nicotine (in tobacco) is also a stimulant.
Avoid alcohol at bedtime
Alcohol can help you fall asleep, but it will also reduce the quality of your sleep. After its initial effects wear off, you’re more likely to wake up again and again during the night.
Instead of alcohol, drink a relaxing warm glass of milk or chamomile tea.
Don’t take naps during the day
If you take naps during the day, you may have problems falling asleep at night. Avoid long naps, especially in the afternoon or evening.
If you must nap, it’s better to keep it to 30 minutes or less.
Get regular exercise, but not too close to bedtime
People who exercise regularly and are active throughout the day, have deeper and more restful sleep.
But avoid any vigorous exercise too close to your bedtime. This is because exercising gives you a boost of energy, which can keep you awake.
Follow a regular sleep routine
Try to go to bed at nearly the same time every night and get up at the same time every morning, even on weekends. This helps your body get into a routine.
People who get up and go to bed at different times each day are more likely to have sleep problems.
Take time to wind down
Stress, worry, and anger from your day can make it very difficult to sleep well. So it’s important to take time to relax before bedtime each night.
Take a warm bath, read a book, listen to calming music, do deep breathing or meditation. These relaxing activities are a great way to wind down, calm the mind, and prepare for sleep.
Make your bedroom sleep-friendly
Your bedroom should feel relaxing. It needs to be as dark and quiet as possible, and at a comfortable temperature, not too hot or too cold.
Also, make sure your mattress and pillows are comfortable and supportive.
Your bed should be used strictly for sleeping. Try to avoid reading, watching television, working, or studying in bed, because these activities keep your mind active and can keep you awake.
Don’t drink too many liquids before sleeping
Avoid drinking too much of water or other liquids before going to bed. Drinking lots of fluids may wake you up to go to the bathroom.
If you have to get up at night, it can be hard to go back to sleep again quickly.
Avoid technology before bedtime
Turn your phone off, or put it in silent mode, so you will not be disturbed with texts, phone calls, and notifications during the night.
Also, avoid late-night television. Violent or disturbing shows or movies, like horror movies, may keep you awake.
In fact, avoid watching television or using your computer, cell phone, or tablet in the bedroom. The blue light from these devices can trick your body into thinking it’s daytime, and make it difficult for you to fall asleep.
Try to turn off these devices at least 1-2 hours before you go to bed.
Get out of bed if you really can’t sleep
Staying in bed will not help if you are not sleepy. In fact, it stresses you out more, making it even more difficult to get sleep.
If you don’t fall asleep within 20 minutes, leave your bedroom and do something relaxing. Read, listen to soft music or meditate. Go back to bed once you feel tired and sleepy.
Disclaimer: All material on Hidoc.co is provided for informational purposes only and should not be taken as a substitute for professional medical or health advice. Always seek the advice of your physician for any questions regarding your symptoms or medical condition and before taking any home remedies or supplements.